21.5 km | 03:25:01 | 09:32/km日期: 2015-11-21 07:02 - 地點: 南寮 - 卡路里: 1353 Cal - 溫度: 23°C - 濕度: 78%
Pace: 07'26" / 07'17" / 07'34" / 07'34" / 06'54" / 10'52" / 07'07" / 07'15" / 07'19" / 06'55" / 20'04" / 07'21" / 07'18" / 07'55" / 12'32" / 28'13" / 07'20" / 07'41" / 11'26" / 07'49" / 07'24" / 07'49" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 07'23" (+00'31") | 990 / 990 |
| 2 | | 07'17" (+00'25") | 1014 / 2004 |
| 3 | | 07'31" (+00'39") | 1005 / 3009 |
| 4 | | 07'34" (+00'42") | 997 / 4007 |
| 5 | | 06'53" (+00'01") | 1000 / 5008 |
| 6 | | 10'47" (+03'55") | 1006 / 6015 |
| 7 | | 07'10" (+00'18") | 1008 / 7023 |
| 8 | | 07'15" (+00'23") | 996 / 8020 |
| 9 | | 07'18" (+00'26") | 1002 / 9022 |
| 10 | | 06'52" | 1003 / 10026 |
| 11 | | 19'53" (+13'01") | 1016 / 11042 |
| 12 | | 07'21" (+00'29") | 996 / 12039 |
| 13 | | 07'55" (+01'03") | 1001 / 13040 |
| 14 | | 07'16" (+00'24") | 1013 / 14053 |
| 15 | | 12'39" (+05'47") | 995 / 15049 |
| 16 | | 28'05" (+21'13") | 1003 / 16053 |
| 17 | | 07'17" (+00'25") | 1004 / 17057 |
| 18 | | 07'53" (+01'01") | 1013 / 18070 |
| 19 | | 11'32" (+04'40") | 993 / 19063 |
| 20 | | 07'33" (+00'41") | 1018 / 20082 |
| 21 | | 07'32" (+00'40") | 1004 / 21086 |
| 22 | | 07'41" (+00'49") | 392 / 21479 |
考慮下週穿這雙跑全馬....挺耐磨的...雖然不是全腳掌亞瑟膠的鞋款..
今天跑這趟LSD, 天氣還蠻舒適的很好跑, 只是屁股深處還有點痛, 大概是週四晚上在交大順向跑第1圈造成的, 上坡一直是罩門之一, 緩坡經常掉速嚴重, 雖然上週日的5K,全程可以穩住在520以內的均速, 但那是燃燒生命全力催下去的結果...
希望透過一定距離的連續上坡的經常性練跑來逐步克服連續上坡的速耐力和肌耐力..
跑完LSD回家後覺得很累,做完該做的事才進行下半身的冰敷, 到入睡前還是覺得屁股深處有點痛...
11月累積里程 :
103.79 km 
ASICS GEL-CUMULUS 17 (4E) 累積 :
807.6 kmAndroid - asus ASUS_Z00ED 上傳 | 9 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'26" | 00:07'26" |
| 2 | 07'17" | 00:14'43" |
| 3 | 07'34" | 00:22'17" |
| 4 | 07'34" | 00:29'51" |
| 5 | 06'54" | 00:36'45" |
| 6 | 10'52" | 00:47'37" |
| 7 | 07'07" | 00:54'44" |
| 8 | 07'15" | 01:01'59" |
| 9 | 07'19" | 01:09'18" |
| 10 | 06'55" | 01:16'13" |
| 11 | 20'04" | 01:36'17" |
| 12 | 07'21" | 01:43'38" |
| 13 | 07'18" | 01:50'56" |
| 14 | 07'55" | 01:58'51" |
| 15 | 12'32" | 02:11'23" |
| 16 | 28'13" | 02:39'36" |
| 17 | 07'20" | 02:46'56" |
| 18 | 07'41" | 02:54'37" |
| 19 | 11'26" | 03:06'03" |
| 20 | 07'49" | 03:13'52" |
| 21 | 07'24" | 03:21'16" |
| 21.5 | 07'49" | 03:25'01" |
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